Remember, the goal of self-defense is not to engage in a prolonged fight but to create an opportunity to escape safely. In today’s unpredictable world, knowing a few basic self-defense techniques can be a life-saving skill. You don’t have to be a black belt to protect yourself; these ten essential moves are easy to learn and can be applied effectively in real-life situations. Whether you’re a beginner or just looking to feel more secure, these techniques will give you the confidence to handle yourself in various scenarios. Here are some essential self-defense moves for real life situations. 1. Palm Heel Strike The palm heel strike is a powerful move that targets the attacker’s nose or jaw. By striking with the heel of your palm, you minimize the risk of injuring yourself while maximizing the force delivered to your opponent. To execute, open your hand, keep your fingers bent slightly backward, and thrust the heel of your palm upward into the attacker’s nose or chin. This move can disorient your attacker and create an opportunity to escape. 2. Elbow Strike The elbow strike is a close-range attack that can be used when an assailant is too close for you to throw a punch. It’s effective against targets like the jaw, temple, or ribs. To perform, bring your elbow back and then swing it forward with force toward the intended target. This technique is particularly useful when you’re grabbed from behind or held in a bear hug. 3. Knee Strike A knee strike is an excellent defense when an attacker is close or grabbing you. Aim for the groin, stomach, or thigh to cause maximum pain and incapacitate your opponent. To execute, bring your knee up sharply into the attacker’s body. This move is quick, powerful, and can give you the critical seconds needed to break free. 4. Groin Kick A groin kick is a classic self-defense move that can instantly disable an attacker. It’s effective for both men and women. To execute, aim your kick directly upward between the attacker’s legs. Use the top of your foot or your shin to strike. This move works well when the attacker is coming toward you, allowing you to create distance and escape. 5. Hammer Fist Strike The hammer fist strike involves using the bottom part of your fist, where the hand is strongest, to hit an opponent. This move is versatile and can be used to target the nose, collarbone, or groin. To perform, clench your fist tightly and swing your arm down like a hammer, aiming for a vulnerable spot on your attacker’s body. 6. Eye Gouge An eye gouge is a self-defense technique meant to incapacitate your attacker by targeting their vision. If you find yourself in a life-threatening situation, this move can be crucial. Simply use your fingers to press into the attacker’s eyes, aiming to cause as much discomfort as possible. This will likely force your assailant to release you, giving you the chance to escape. 7. Escape from a Wrist Grab If someone grabs your wrist, there’s a simple technique to break free. Instead of pulling directly away, which can be difficult, rotate your wrist towards the attacker’s thumb while simultaneously pulling back. The thumb is the weakest point in the grip, and this move takes advantage of that weakness, allowing you to break free. 8. Bear Hug Escape Being grabbed in a bear hug can be terrifying, but there are ways to escape. If your arms are free, one effective method is to drop your weight and use your elbows to strike the attacker’s head or shoulders. You can also stomp on their feet or kick back into their shins or groin. If your arms are trapped, you can drop your weight and try to wriggle free while using your feet to attack the assailant’s legs or feet. 9. Rear Choke Hold Escape If an attacker puts you in a rear choke hold, it’s important to act quickly. Tuck your chin down to protect your throat, and try to turn into the attacker to reduce the pressure on your windpipe. Use your hands to pry the attacker’s arm away while simultaneously stepping behind them, ideally breaking the hold. A well-timed elbow strike to the ribs or head can also help you escape. 10. Defensive Stance Before any physical altercation, your body language can play a crucial role in deterring an attacker. Adopt a defensive stance by positioning your body sideways with your dominant leg slightly behind you. Keep your hands up in front of your face as if you’re ready to defend or strike. This stance not only protects vital areas but also signals to the attacker that you’re prepared to defend yourself, which can sometimes be enough to prevent an attack. Self-defense is about empowering yourself with the confidence and skills to protect your well-being. These ten basic moves are easy to learn, and with practice, they can be executed effectively in various real-life situations. Regular practice of these techniques can ensure that when faced with danger, you are ready to protect yourself and those around you.

Liam Harrison is a fan favorite for his always-exciting Muay Thai firefights. At ONE 168: Denver, the Brit expects another stellar offering against Seksan Or Kwanmuang in a 140-pound catchweight affair. “We’ve got a few game plans ready for when he goes into war mode. But, to be honest, when he starts going to war, I’ll be comfortable going to war with him. I’ll probably get told off in the corner by my coach, but I don’t really care to be honest with you,” Harrison remarked to ONE. “At this point in my career, I’m going to do what I want to do. If I enjoy it and the fans enjoy it, I honestly don’t care if I win or lose. I just want to get in there, enjoy myself, and make sure all the fans – everyone that has bought a ticket and everyone watching at home – get to watch two old war dogs collide in a great fight.” Both Harrison and “The Man Who Yields To No One” have been in memorable wars that have brought them to legendary status. With admiration for his opponent, Harrison is ready to put that aside and bite down on his mouthpiece for a war in Denver. “I just see it being one of the fights of the year. He’s one of my heroes and I’ve always wanted to share the ring with him, so I’m going to make the most of it. Both fighters are going to put everything on the line and the best man will win on the night,” the Brit said. “I know it’s going to be hard and at times I will get dragged into the trenches, but I’ve been there before.” Although Seksan has been in his fair share of firefights, stopping the talented Thai star has proven difficult. The idea of finishing Seksan is at the forefront of “Hitman’s” mind. “I’m looking to be the first guy to knock him out in ONE Championship. Only one person has stopped Seksan before and that was years ago. No one else has come close to looking like doing it,” Harrison commented. “He hasn’t fought anyone who hits anywhere near as sharp and as hard as I do in ONE, and he’s been wobbled before. If he starts leaving himself wide open, I’ll just check him straight out of there. I can knock anyone out with one shot.” “But then again, that’s how he fights. He’s willing to take shots to come forward and give it. He drowns you with pressure, so I’ve got to be careful as well. If you do wobble him, you’ve got to realize that he’s one of the toughest men on planet Earth and you’ve got to pick your shots and not go crazy.” Though most of the talk is about aggression and knockouts, Harrison understands the dangers of throwing caution to the wind. At ONE 168, the British superstar will try to stay within himself to make calculated decisions to avoid being on the wrong end of Seksan’s powerful strikes. Even so, “Hitman” admits those plans will likely go by the wayside in one of the year’s most anticipated Muay Thai matchups. “He has horrible elbows. The angles he throws them and he just swings in with them. If I’m not careful and I just start swinging all over trying to get rid of him, that’s when he ends up putting people out and knocking them down with elbows,” Harrison said. “He’s got a lot of dangerous weapons. He’ll throw in all kinds of stuff. I will have to be switched on for the entire fight to make sure that I don’t get caught with anything stupid from him.” “But, like I said, I probably will get caught with all kinds of stupid stuff so there’ll be a point where my game plan goes out of the window and we just go for it.” ONE 168: Denver airs live on Prime Video at 8 p.m. ET/5 p.m. PT on Friday, September 6. Remaining tickets are available via Ticketmaster.

Timing is crucial in every facet of life. None is more important than when we’re forced to physically defend ourselves or a loved one. AS SUCH, every martial art has its own way of expressing or defining different concepts related to timing. In aikido, three concepts are generally taught: go no sen (reactionary timing), sen no sen (blending timing) and sen sen no sen (leading timing). GO NO SEN: Reactionary timing is the first step in one’s journey. Go translates to “after.” Sen has several translations; here, it means “opening” or “first move.” Therefore, go no sen becomes “after the opening/first movement.”  The opening move refers to the first technique used by the attacker. Whether it’s a punch, kick, push or grab, the defender begins his response only after the attacker has initiated. The defense is then predicated on the execution of an attack. That’s why go no sen is referred to as reactionary timing.  The concept of go no sen is easily understood with an example. The attacker commits an aggressive act involving a front kick. Once the foot begins to move, the defender performs a gedan barai (downward sweeping block) while stepping offline and then countering.  In self-defense, go no sen refers to the timing used when the defender doesn’t recognize an attack was about to occur. In the dojo, however, while the defender “knows” the attack is inevitable, his ability to recognize the “when” has not been sufficiently developed to anticipate it. Additionally, the ability to visually identify the physical precursors to an attack may be lacking or underdeveloped. That’s why the timing of go no sen assigns distinct roles to denote very separate actions by each person.  SEN NO SEN: Blending timing is the second concept taught in aikido. Sen, as mentioned, means “opening” or “first movement.” In this phrase, the defender is still reacting to the attacker’s technique, but it’s done in such a manner that the defensive move blends with the attack.  Sen no sen thus can be interpreted as the opening/first movement of the defender being a response to the opening/first movement of the attacker. In other words, the attacker begins, and the defender responds before the attack can be completed. Both opening/first movements occur almost simultaneously.  An example of sen no sen can be seen when an attacker initiates a shomenuchi (overhead strike). As he starts to raise his arm, the defender enters and raises his arms to blend with the rising movement and to extend that movement over the attacker’s head before transitioning into a counter. In another example, the attacker attempts a grab, but the defender doesn’t let him; he initiates a movement of his own to blend with the grab.  This works the same in Japanese swordsmanship. The attacker starts to raise his sword into the jodan no kame (stance in which the sword is over- head with the tip pointing backward). The defender immediately enters and raises his blade, positioning it on the attacker’s wrist. Clearly, with sen no sen, there is no clashing of power.  The skills that might have been lacking in go no sen have been improved upon, and now the defender has a better-developed sense of intuition. In this way, sen no sen can enhance the effectiveness of virtually any technique. It does, how- ever, require a great deal of practice and focus to execute properly — and even more to be consistent.  SEN SEN NO SEN: Leading or intuitive timing is the third aikido concept. Its Japanese name sen sen no sen refers to the “opening/first movement before the opening/first movement.” It has its roots in human intuition. At this stage, the defender, having realized an attack is imminent, initiates a move that forces the attacker to reveal his true intentions. In other words, the defender senses that the attacker will attack and, rather than waiting, initiates a move or creates an opening that elicits a block or counterattack from the other person, to which the defender then responds. Thus, sen sen no sen is leading timing based on intuition.  The defender’s movement could be anything from creating or limiting distance to executing a punch or kick to extending one or both arms toward the attacker. Any of these will require the attacker to make an adjustment, either physically or mentally, and that will create the desired opening for the defender to act. While sen sen no sen should be spontaneous, in aikido practice, it’s initially structured using kaeshi waza, or techniques that have the defender attacking first and the attacker attempting to apply a technique in response, after which the defender outmaneuvers the attacker and applies his own technique.  EXAMPLE: Sensing an attack is imminent, the defender decides to be pro- active and punch the attacker. The attacker blocks and attempts to exe- cute a technique, but the defender reverses it and applies a technique of his own. As you can see, kaeshi waza is structured; the initial attack and technique are called out, but the final move applied by the defender is spontaneous.  In its highest form, sen sen no sen is completely spontaneous. Sensing the intentions of the attacker, the defender creates a barrier. That barrier takes the form of an arm (or two) or a strike that “calls out” the intentions of the attacker.  LEGAL CONCERNS: Worth keeping in mind, especially if you train for self- defense, is what your legal responsibilities may be with respect to timing. Go no sen has the attacker clearly making the initial move. This makes the claim of self-defense more plausible, particularly when witnesses are involved.  With sen no sen, claiming self- defense could be more difficult. Because the attack and defense occur almost at the same time, differentiating what the attacker is doing from what the defender is doing becomes more difficult. It’s quite likely that such an incident would be described by onlookers as mutual combat, which might lead to both parties being arrested.  Sen sen no sen could be even more problematic. Because intuition cannot be seen, the defender likely would be painted as the aggressor rather than a potential victim. This depends, of course, on the type of activity the defender uses to elicit the true intentions of the attacker.  The aftermath of any of these situations will ultimately depend on the quality of the witnesses and their understanding of the confrontation. For this reason, I counsel my students to raise both hands and exclaim that they don’t want any trouble when- ever the situation permits. Such a response will draw attention and, it is hoped, demonstrate the defender’s desire to avoid conflict.  In conclusion, I must point out that while there’s a distinct difference between each type of timing, all three, in fact, are forms of reactionary timing. Whether it’s go no sen, sen no sen, or sen sen no sen, the defender is reacting to the attacker — the attacker’s strike, the attacker’s movement or the attacker’s intention. The defender reacts to a perceived threat, which makes any response reactionary.   Lyle Laizure is an Omaha, Nebraska– based martial artist who has studied aikido for 27 years and Japanese swordsmanship for 20 years. For more information, visit hinodedojo.com .

As the combat sports world continues to evolve, few platforms have captured the essence of opportunity like Dana White's Contender Series (DWCS). Returning for its eighth season in 2024, Dana White's Contender Series 2024 has become the definitive proving ground for MMA fighters seeking a shot at the UFC. With each episode, the stakes are sky-high as fighters battle not just for victory but for a chance to join the ranks of UFC legends. The 2024 season has already showcased electrifying talent, and the action is far from over. Here’s an in-depth look at what has happened so far and what fans can expect in the coming weeks. Launched in 2017, Dana White's Contender Series was conceived as a way to discover new talent outside the traditional recruitment methods used by the UFC. Unlike "The Ultimate Fighter," where fighters live and train together, DWCS focuses purely on in-cage performance. Each week, a handful of prospects face off in front of UFC President Dana White, matchmakers Mick Maynard, and Sean Shelby, who decide who has what it takes to earn a UFC contract. Over the past seven seasons, DWCS has been a breeding ground for UFC stars. Fighters like Sean O'Malley, who earned his contract in 2017, and Jamahal Hill, who rose to prominence after his appearance in 2019, have gone on to achieve championship status within the UFC. The series has also been pivotal in uncovering hidden gems from various international markets, bringing a diverse array of fighting styles and backgrounds into the UFC. Season 8 Overview: The Action So Far The 2024 season of DWCS kicked off on August 13, 2024, and is set to run until October 15. The format remains unchanged, with five fights per episode and contracts awarded based on performance, potential, and sometimes, the intangible "wow" factor that Dana White is known for seeking. This season has already seen a mix of brutal knockouts, tactical masterclasses, and shocking upsets, all of which have set the tone for what promises to be one of the most competitive seasons yet. Week 1 Highlights (August 13, 2024) The season began with a bang as fighters like Mansur Abdul-Malik and Lone’er Kavanagh delivered stunning knockouts to secure UFC contracts. Kavanagh, in particular, caught the eye with a first-round KO that has already been replayed countless times on social media​ Week 2 (August 20, 2024) The second week continued the momentum with several international fighters taking center stage. This episode was notable for the flyweight bout between An Tuan Ho and Lone’er Kavanagh, which ended in another highlight-reel KO by Kavanagh, securing his contract​( Week 3 (August 27, 2024) Week 3 maintained the high level of competition, with Liam Anderson and Andrey Pulyaev headlining the event. Malcolm Wellmaker and Jack Duffy also remained undefeated, making strong cases for why they deserve to be in the UFC​ What’s Coming Up? The excitement is only building as we approach the mid-season. Upcoming bouts are set to feature some of the most anticipated matchups of the season. Key fights to watch include: Week 4 (September 3, 2024) This episode will see middleweights Abdellah Er-Ramy face off against Logan Woods, a fight that promises fireworks given both fighters' knockout power. Week 5 (September 10, 2024) The spotlight will be on flyweight Anthony Drilich as he takes on Sean Gauci, with both fighters known for their relentless pace and grappling prowess​ How to Watch For fans eager to catch the action live, DWCS is available exclusively on ESPN+ in the United States. International viewers can tune in via local broadcasters or UFC Fight Pass, depending on their region. The series airs every Tuesday evening, making it a weekly must-watch for MMA enthusiasts​. Dana White's Contender Series Season 8 is shaping up to be one of the most thrilling yet, with new talent emerging and seasoned prospects fighting for their shot at UFC glory. As the season progresses, expect the competition to heat up even more, with future UFC champions potentially making their first big splash in the Octagon.

Callum Walsh, the undefeated boxing sensation, is set to make his highly anticipated return to Ireland on Friday, September 20, at Dublin’s 3Arena. Presented by UFC FIGHT PASS®, this electrifying event will see the Cork native defend his WBC Continental Americas Super Welterweight title in a thrilling main event against Poland’s Przemyslaw Runowski. Adding to the excitement, the co-main event features a 10-round Super Middleweight clash between Ali Akhmedov and Pierre Hubert Dibombe. Tickets are expected to sell out fast, with sales starting at 10 a.m. on Wednesday, August 21, via Ticketmaster. For those eager to secure their spot early, a 3Arena presale will be available from 10 a.m. on Monday, August 19. The ten-round main event will also be broadcast globally on UFC FIGHT PASS®, ensuring fans around the world won’t miss a moment of the action. Callum Walsh’s rise to fame has been bolstered by a strong relationship with UFC President Dana White, who has been a guiding force in Walsh’s career. White’s belief in Walsh’s potential to become a world champion is evident, as he has supported the young fighter’s journey from California back to his homeland. With an impressive 11-0 record, including 9 knockouts, Callum Walsh is ready to bring his A-game to the 3Arena. This fight marks his first professional main event appearance on home soil, promising an unforgettable night for Irish boxing fans. Trained by the legendary Freddie Roach, Walsh is widely regarded as one of the sport’s brightest young talents. Przemyslaw Runowski (22-2-1), fighting out of Slupsk, Poland, is determined to spoil Walsh’s homecoming. Unbeaten in his last five outings and never having been stopped, Runowski is the top-rated Super Welterweight in Poland and is coming to Dublin with his sights set on taking the belt. The co-main event is equally compelling, with Ali Akhmedov (21-1) from Kazakhstan returning to the ring for the third time in 2024, following two knockout victories earlier this year. Facing him is France’s Pierre Hubert Dibombe (22-1-1), who is looking to bounce back from his first professional loss and continue his journey toward becoming a world champion by 2026. The undercard is packed with exciting matchups, including: Thomas Carty  (8-0, Dublin, Ireland) vs. Jacek Chruslicki  (8-0, Nowy Sącz, Poland) in a Heavyweight bout. Emmett Brennan  (3-0, Dublin, Ireland) vs. Kevin Cronin  (8-1-1, County Kerry, Ireland) in an eight-round Super Middleweight bout for the Celtic Title. Craig O’Brien  (14-3, Dublin, Ireland) vs. Edward Donavan  (7-0, Limerick, Ireland) for the Super Welterweight Celtic Title. Shauna O’Keefe  (2-0, Clonmel, Ireland) vs. Valgerdur Gudsteinsdottir  (7-5, Reykjavik, Iceland). Gareth Dowling  (Dublin, Ireland) making his professional debut. Ella Thompson  (6-4, Dunboyne, Ireland) vs. Dolly Sambrook  (4-3, United Kingdom) in an amateur bout. This event promises to be a night of high-stakes action and unforgettable moments as Callum Walsh returns home to defend his title in front of a passionate Irish crowd. Don’t miss your chance to witness history in the making!

August 2024 was a whirlwind month for UFC fans, featuring international events and a thrilling stop at the UFC APEX. The action-packed slate of four events not only delivered jaw-dropping moments but also shook up several divisions, setting the stage for an exciting final stretch of the year. As we gear up for the upcoming fights, here’s a breakdown of the standout performances that stole the show this month. Breakout Performance: Michael Morales’ Unstoppable Rise Michael Morales, the 25-year-old undefeated sensation from Ecuador, made a monumental leap in the welterweight division. Heading into his fight against Neil Magny, Morales had a pristine 16-0 record but hadn’t yet cracked the Top 15 rankings. That all changed in dramatic fashion. In a jaw-dropping first-round stoppage, Morales dismantled Magny with a stunning spinning back elbow that set the stage for a relentless ground-and-pound finish. This electrifying win not only catapulted Morales into the rankings but also showcased his creative and deadly skill set. With rising stars like Rakhmonov and Machado Garry ahead of him, Morales is now a serious contender to watch as he continues his ascent in the division. Submission of the Month: Youssef Zalal’s Triumphant Return Youssef Zalal marked his return to the UFC with a vengeance, securing the Submission of the Month with a clinical rear-naked choke against Jarno Errens at UFC Vegas 95. While the technique was straightforward, the significance of the win was immense. Zalal, once a highly-touted prospect, had faced a rough patch in his career but has since returned stronger and more focused. Now, with two stoppage wins in 2024, Zalal is re-establishing himself as a serious threat in the featherweight division. If he continues on this trajectory, a spot in the rankings could be within reach by the end of the year. Knockout of the Month: Wang Cong’s Stunning Debut Wang Cong delivered the Knockout of the Month with a lightning-fast, fight-ending combo that floored Victoria Leonardo at UFC Vegas 96. In just 62 seconds, Wang showcased her incredible power and precision, making her an instant contender in the women’s flyweight division. This knockout was particularly significant, as the division had seen very few stoppages this year. Wang’s ability to deliver such a devastating blow in her debut has made her a fighter to watch, with the potential to shake up the division if she continues to bring that kind of firepower to her future bouts. Fight of the Month: Dan Hooker vs. Mateusz Gamrot – A Battle for the Ages Dan Hooker and Mateusz Gamrot delivered one of the most thrilling non-title fights of 2024 at UFC 305. The two warriors went toe-to-toe in a brutal, 15-minute battle that left both men bloodied and bruised. Hooker ultimately secured a split decision victory, but Gamrot’s performance proved he belongs among the elite in the lightweight division. This fight epitomized why MMA fans are so passionate about the sport—two highly skilled athletes pushing each other to the limit, with neither willing to back down. It was a fight for the ages and a reminder of the incredible heart and determination that defines the UFC.

Alex Lohoré, known for his explosive fighting style and impressive knockout power, is rapidly making a name for himself in BRAVE Combat Federation.  With two consecutive first-round finishes under his belt, the French powerhouse is sending a clear message to the Super Welterweight division: he's ready for a title shot. Lohoré's journey in BRAVE CF began with a bang at BRAVE CF 83, where he dispatched former champion Marcin Bandel in devastating fashion. His recent victory over Jivko Stoimenov, who was riding a two-fight winning streak, further solidified his claim as a top contender. With wins over a former champion and a rising star, Lohoré's case for a title shot is undeniable. The Frenchman is not shy about his ambitions. In his post-fight interviews, he has repeatedly called for a title shot in France, hoping to bring the championship home when BRAVE CF lands in his native country later this year.  This bold move has not only captivated fans but also attracted the attention of other contenders in the division. Eliezer Kubanza, known for his own string of impressive first-round finishes, has been particularly vocal in calling out Lohoré, adding another layer of excitement to the already competitive Super Welterweight landscape. As Lohoré waits for his title shot, the anticipation builds. His impressive record and aggressive fighting style have made him a fan favorite, and many believe he has what it takes to dethrone the current champion, Kamal Magomedov.  Whether it's against Magomedov or another top contender, Lohoré's next fight is sure to be a must-watch event. The Frenchman is on a mission to become a world champion, and he's not slowing down until he reaches the top.

Hiroyuki Tetsuka has been on a tear recently in ONE Championship with a five-bout, all-finish streak. He will try to extend that to six at ONE 168: Denver  on Friday, September 6, against Isi “Doxz” Fitikefu. The string of finishes has made the “Japanese Beast” more confident than ever before. “In terms of MMA, my striking, takedowns, and submissions are working together more smoothly now. I feel my MMA-specific skills have really improved. I’m confident I won’t lose to anyone in MMA,” Tetsuka stated to ONE . Tetsuka is expecting an explosive matchup in Denver, partially because of the similarities between the two athletes. However, the 34-year-old believes his experience will be a decided advantage when the bell rings. “We’re about the same height. His fighting style is quite similar to my previous style. He’s good at back chokes on the ground, but he also comes in hard with stand-up striking. He uses his physicality and explosive power. He’s physically strong, probably because he used to be a rugby player. He’s athletic and has refined his grappling and striking skills,” the Japanese star remarked. “However, I think I have more experience and a wider range of techniques. I want to show the difference in our experience and skill set.” The Yamada Dojo-TGFC representative will be gunning for another finish to push him closer to a title shot. Still, he is not discounting Fitikefu’s toughness ahead of the showdown. “There are many ways [to win]. I could land a counter and knock him out or take him down and pound him out. He’s only lost by decision once and has never been finished,” Tetsuka commented. “I plan to give him his first finish loss, but I usually adapt to the flow of the fight. There are really many ways I could win.” If that finish comes, expect Tetsuka to call for a match against ONE Welterweight MMA World Champion Christian Lee. The “Japanese Beast” feels he will have earned that right, but will also look forward to the next challenge if it doesn’t happen. “If I get six consecutive finishes, I believe I should be in line for a title shot. Of course, I understand that the promotion makes these decisions, but I certainly hope for it,” the welterweight contender offered. “However, Christian has a lightweight title fight in Atlanta in November, so the welterweight division might be stagnant for a while. I’d be happy if they could set up an interim title fight.” Should a title match not cross his path after ONE 168, Tetsuka will still be eyeing some of the division’s elite for his follow-up performance. “If not Christian, then maybe the former champion Zebaztian Kadestam or Roberto Soldic. They’re both very strong fighters,” Tetsuka said. ONE 168: Denver airs live on Prime Video at 8 p.m. ET/5 p.m. PT on Friday, September 6. Remaining tickets for the event are available via Ticketmaster .

A few years ago, Glen Heggstad was in Mexico taking an early-morning stroll through the streets of Tijuana when a passing group of men set upon him. The first one clotheslined him and slipped into a rear chokehold as the others looked to rob him. A former nationally ranked judoka with a vast and varied martial arts background — not to mention a one-time member of an outlaw motorcycle gang with more than a few street fights under his belt — Heggstad was caught off-guard only for a moment. Here is more on Glen Heggstad and his martial arts training. I’D NEVER BEEN ATTACKED in broad daylight like that before,” said Heggstad, now 65. “But the only thing that really counts in martial arts is what you can do in chaos.”  It didn’t take Heggstad long to recover his poise, then execute a shoulder throw on the man choking him. He hit a second man with a low roundhouse kick that crumpled him. When the rest of the would-be assailants took flight, Heggstad chased after them, laughing to himself with the realization that he probably shouldn’t be doing that. But it was hardly the first time Heggstad found himself in perilous situations doing things he probably shouldn’t be doing, nor was it the only time the martial arts may have saved his life. The most notable of these incidents occurred in 2001 when a rebel army in Colombia held the world traveler hostage for five weeks. BORN IN SAN FRANCISCO , Heggstad developed a love for adventure travel at a young age. His rebellious nature got him kicked out of his home at 13, inspired him to hitchhike cross- country at 16 and eventually led him to join a motorcycle gang. “I was their youngest sergeant at arms and would get into a fight every night,” he said.  The outlaw life ultimately led to a prison term, and when he got out, he began bouncing in bars. But Heggs- tad realized that the path he was on was a self-destructive one. Looking to make a positive change, he started training in the Chinese martial arts. “I already knew how to fight,” he said. “I got into martial arts to calm down. I began training with Dr. Mark Cazares six hours a day, every day. Other martial artists told me no one trains six hours a day, but I said, ‘I’m doing this to save my life.’” Heggstad learned a hybrid kung fu style that included elements of yoga, mediation and fasting. From that background, he progressed to gosokuryu karate with Black Belt Hall of Famer Tak Kubota. After earning a black belt under Kubota, Heggstad came to realize that all the tough- est karateka he met were also black belts in judo. So he began working out with the legendary “Judo” Gene LeBell. When Heggstad showed an aptitude for competition, LeBell sug- gested he begin training at Tenri Dojo, known for producing some of the best tournament competitors in the country.  Competing nationally and then internationally, Heggstad eventually encountered some Brazilian jiu-jitsu practitioners on the judo circuit and began training in that art, as well. His fondness for travel — in particular, motorcycling around the globe — also gave him the chance to learn various arts in their homeland. He’s studied muay Thai in Thailand, silat in Indonesia and kung fu in Hong Kong.  “When you do martial arts, you’ve got something in common with a lot of people around the world,” he said. “Between martial arts and motor- cycles, there’s an instant connection with everyone I meet.”  Although most of Heggstad’s motorcycle journeys have been pleasant, it’s the one he took in 2001, later documented on the National Geographic channel and in his book Two Wheels Through Terror, that remains the most memorable and the most daunting.  HE WAS ATTEMPTING to ride from California to the tip of South America when things went horrifyingly wrong in Colombia. There, on a lonely highway, Heggstad was stopped by members of an armed rebel army and taken prisoner. For the next five weeks, he was marched up and down mountain terrain, threatened with death and subject to various abuses.  “I heard stories about them holding prisoners for years,” he said. “They would ask for $5 million in ransom and wait a year, and when they didn’t get it, they’d ask for $4 million. And this drags on and on.”  But rather than surrender to this fate, Heggstad decided to take matters into his own hands. After already being reduced to eating nothing but one bowl of rice a day, he decided to go on a hunger strike to force his captors to make a decision on what to do with him.  Heggstad had already lied to the rebels about his health, telling them he suffered from prostate cancer. Now, to up the ante, he began draw- ing blood from himself by ramming a key up his nose at night, allowing the blood to drip down onto his lap so that in the morning, the guards would find him covered in it and believe he was urinating blood as a result of the prostate cancer.  As his captors debated what to do with him, Heggstad continued to fast. He went from 220 pounds to 170 pounds. To help him get through the ordeal, he called on his past martial arts training, spending long periods in deep meditation.  “It’s weird because when you go on a fast, you get into a state of mind where there are no negatives,” he said. “There’s no anger or jealousy or fear. That’s why you see religious leaders do it. Even while your body is becoming physically weak, it gives you absolute clarity of mind.” When the rebels saw that Heggstad was serious about carrying his fast to its ultimate conclusion, they decided  it would be more expedient to let him go, so they turned him over to the Red Cross. But Heggstad’s journey didn’t end there. On being released from the hospital in Colombia, he informed officials that rather than go back to the United States immediately, he’d be continuing his trip through South America. “I figured if I get on the plane to go home, they win,” he said. “If I keep going, I win,” he said. SURPRISINGLY, the biggest lesson Heggstad learned from his captivity was forgiveness. He realized that if he allowed thoughts of revenge to fill his mind, he might end up going down a dark path he’d never come back from. That doesn’t quite mean he’s turned into a complete pacifist, however — as one unfortunate criminal recently learned. “About a year ago, someone burglarized my cabin in the mountain,” Heggstad said. “A few days later, I drove home and saw him parked in front, trying to rob me again. He had all my stuff in the back of his truck. He came flying out of his truck at me, so I cross-gripped his jacket and threw him down. He had a buck knife and tried to stab me, but I got the knife away from him and said, ‘OK, now we’re going to play.’”  The end result was the burglar ended up with broken hands, a bro- ken nose and a broken wrist. When the police asked Heggstad to testify against the man, he refused, though.  “I got my point across,” the martial artist said.  Glen Heggstad’s website is strikingviking.net .

When it comes to martial arts, two of the most widely recognized and respected disciplines are Karate and Kung Fu. Both have captured the imagination of millions around the world, often portrayed in movies, TV shows, and popular culture. But when it comes down to it, which one is better? Let's delve into the history, similarities, and differences between these two martial arts to determine which might suit you best - Karate vs Kung Fu.. A Brief History: Roots of Tradition and Culture Karate  has its origins in Okinawa, Japan, during the Ryukyu Kingdom era. It was heavily influenced by indigenous fighting styles, particularly Te  (hand) and Chinese martial arts brought to Okinawa by trade. Over time, Karate was developed into a distinct martial art that focused on striking techniques, such as punches, kicks, knee strikes, and elbow strikes. Gichin Funakoshi is often credited with popularizing Karate in mainland Japan in the early 20th century, leading to its spread worldwide. Kung Fu , on the other hand, is a Chinese martial art with a history that dates back over 4,000 years. The term "Kung Fu" actually refers to any skill achieved through hard work and practice, but it has become synonymous with Chinese martial arts in the West. Kung Fu's roots can be traced back to ancient China, particularly in the Shaolin Monastery, where monks developed it as a form of physical and spiritual training. Kung Fu encompasses a wide variety of styles, each with unique techniques and philosophies, such as Wing Chun, Tai Chi, and Shaolin Kung Fu. Key Differences: Striking Techniques vs. Fluid Movements One of the most apparent differences between Karate and Kung Fu lies in their techniques and overall philosophy. Karate  is known for its powerful, linear movements and emphasis on striking. It employs a variety of punches, kicks, knee strikes, and elbow strikes, all delivered with precision and force. Karate practitioners often use strong stances and direct attacks, focusing on speed, power, and discipline. The training usually involves practicing kata  (pre-arranged forms), kihon  (basic techniques), and kumite  (sparring). Kung Fu , in contrast, is characterized by its fluid, circular movements, and diverse techniques. Kung Fu styles often incorporate animal movements, such as the Tiger, Crane, or Snake, each with its own unique strategies and philosophies. The emphasis is on agility, flexibility, and the ability to flow from one technique to another seamlessly. Kung Fu practitioners train in forms (similar to kata in Karate), drills, sparring, and sometimes even acrobatic maneuvers. Similarities: Discipline, Respect, and Self-Improvement Despite their differences, Karate and Kung Fu share several similarities, particularly in their underlying principles and values. Discipline and Respect : Both martial arts place a strong emphasis on discipline, respect for oneself and others, and the pursuit of self-improvement. Practitioners are taught to respect their instructors, fellow students, and the art itself. Self-Defense : At their core, both Karate and Kung Fu are martial arts designed for self-defense. They teach practitioners how to defend themselves against attackers, though the techniques and strategies may differ. Forms and Training : Both Karate and Kung Fu use forms (kata in Karate, forms in Kung Fu) as a way to practice and perfect techniques. These forms are a crucial part of training, helping students to develop muscle memory, balance, and precision. Mind-Body Connection : Both martial arts emphasize the importance of connecting the mind and body. Meditation, breathing exercises, and mindfulness are integral to the practice, helping practitioners to achieve mental clarity, focus, and inner peace. Which is Better? The question of which martial art is better ultimately comes down to personal preference and goals. If you prefer powerful, straightforward techniques  and a focus on discipline and strength, Karate  might be the better choice for you. If you're drawn to fluid movements, flexibility, and a wide variety of techniques , Kung Fu  could be more appealing. Both martial arts offer incredible benefits, including improved physical fitness, mental toughness, and self-defense skills. The best way to determine which is right for you is to try them out and see which style resonates with you the most. Conclusion: The Art of Mastery In the end, both Karate and Kung Fu are remarkable martial arts with rich histories and philosophies. Whether you choose the direct, powerful strikes of Karate or the fluid, diverse techniques of Kung Fu, you’ll embark on a journey of self-discovery, discipline, and mastery that will benefit you for a lifetime. So, which martial art will you choose to conquer? The decision is yours!

In a world where fitness trends come and go, finding a workout that not only gets you in shape but also teaches you practical self-defense skills can be a game-changer. Enter Krav Maga, a combat system developed by the Israeli Defense Forces (IDF) that has gained popularity worldwide for its efficiency, simplicity, and effectiveness. Whether you’re looking to boost your fitness, enhance your mental toughness, or be prepared for real-world situations, Krav Maga might just be the ultimate workout you've been searching for. Here’s 7 Reasons Why Krav Maga Should Be Your Next Go-To Workout... 1. Full-Body Workout That Packs a Punch Krav Maga is not just about throwing punches and kicks; it's a full-body workout that engages every muscle group. The high-intensity training combines cardio, strength, flexibility, and endurance exercises, ensuring you burn calories, build muscle, and improve overall fitness. Each session is designed to push you to your limits, making it one of the most effective ways to get in shape quickly. 2. Practical Self-Defense Skills Unlike traditional martial arts, which often focus on form and technique, Krav Maga is all about practicality. The techniques taught are designed for real-world scenarios, where there are no rules or referees. You’ll learn how to defend yourself against common attacks like chokes, grabs, and strikes, as well as how to neutralize armed assailants. The emphasis on situational awareness and quick decision-making ensures that you’re prepared to protect yourself and your loved ones in any situation. 3. Builds Confidence and Mental Toughness Krav Maga training is as much a mental workout as it is a physical one. The intense nature of the practice pushes you to confront your fears, manage stress, and build mental resilience. As you progress, you'll notice a significant boost in your self-confidence, knowing that you have the skills to defend yourself if necessary. This mental fortitude extends beyond the gym, helping you tackle challenges in your everyday life with greater assurance. 4. Fast Results For those who are short on time but want maximum results, Krav Maga is ideal. The high-intensity interval training (HIIT) nature of Krav Maga means that you can burn a significant number of calories in a relatively short period. The workout’s dynamic movements and constant variation prevent boredom, ensuring that you stay motivated and see improvements in your fitness levels in just a few weeks. 5. Community and Camaraderie Krav Maga classes are often filled with like-minded individuals who are there to challenge themselves and improve their skills. The supportive environment fosters a sense of community and camaraderie that is often missing in other fitness programs. Training partners push each other to succeed, and the shared experience of overcoming physical and mental challenges together creates strong bonds. 6. Customizable for All Fitness Levels Whether you’re a beginner just starting your fitness journey or an experienced athlete looking for a new challenge, Krav Maga is highly adaptable. Instructors tailor the intensity and complexity of the techniques to match your fitness level, ensuring that you’re always progressing. As you build strength and improve your skills, the workouts become more challenging, keeping you engaged and continuously improving. 7. Empowerment Through Knowledge Knowledge is power, and Krav Maga provides you with the knowledge to protect yourself in a variety of situations. The emphasis on real-life scenarios means that you’re not just working out; you’re learning valuable life skills. This empowerment goes beyond physical fitness, as the skills you gain in Krav Maga can give you peace of mind and a greater sense of security in your day-to-day life. Time to Step Out of Your Comfort Zone. Krav Maga isn’t just another workout trend; it’s a lifestyle change that can transform your body, mind, and spirit. By combining practical self-defense techniques with a high-intensity workout, Krav Maga offers a unique blend of fitness and functionality that few other programs can match. So why wait? It's time to step out of your comfort zone and discover the warrior within.

UFC Fight Night: Cannonier vs. Borralho, held on August 24, 2024, at the UFC Apex in Las Vegas, Nevada, delivered an electrifying evening of mixed martial arts action. With a total of 11 thrilling bouts, including a main event featuring middleweight contenders Jared Cannonier and Caio Borralho, fans were treated to a night full of surprises, decisive victories, and intense showdowns. Let's break down each fight, from the preliminary card to the unforgettable main event. Here are the Results of UFC Fight Night: Cannonier vs. Borralho. Main Event: Jared Cannonier vs. Caio Borralho In the much-anticipated middleweight main event, rising star Caio Borralho faced off against the seasoned Jared Cannonier. Borralho's tactical approach and superior conditioning shone through as he dominated the fight, securing a unanimous decision victory over Cannonier. This win solidifies Borralho's place among the top contenders in the middleweight division, while Cannonier is left to regroup after a tough loss. Co-Main Event: Angela Hill vs. Tabatha Ricci The co-main event saw strawweight veterans Angela Hill and Tabatha Ricci square off in a high-paced bout. Ricci's relentless pressure and grappling acumen proved too much for Hill, as she controlled the fight from start to finish, earning a unanimous decision. Ricci's performance highlights her growth in the division, while Hill will need to bounce back from this defeat. Ryan Loder vs. Robert Valentin In a tournament championship bout, Ryan Loder showcased his ground-and-pound skills against Robert Valentin. Loder dominated the fight, finishing Valentin with a vicious barrage of strikes at 1:49 of Round 2. Loder's impressive performance marks him as a fighter to watch in future tournament bouts. Kaan Ofli vs. Mairon Santos Mairon Santos delivered one of the most devastating knockouts of the night, catching Kaan Ofli with a perfectly timed left hook followed by ground strikes. The fight ended at 1:30 of Round 2, showcasing Santos's knockout power and adding another highlight-reel finish to his resume. Michael Morales vs. Neil Magny Michael Morales made a statement in the welterweight division by dismantling veteran Neil Magny. Morales's relentless aggression and powerful ground-and-pound secured him a TKO victory at 4:39 of Round 1. This victory propels Morales further up the welterweight rankings, while Magny faces questions about his future in the sport. Edmen Shahbazyan vs. Gerald Meerschaert Gerald Meerschaert displayed his submission prowess once again, this time against Edmen Shahbazyan. After a back-and-forth contest, Meerschaert locked in an arm-triangle choke, forcing Shahbazyan to tap at 4:12 of Round 2. Meerschaert's win adds another submission victory to his extensive record, reaffirming his status as a dangerous grappler in the middleweight division. Preliminary Card Recap The preliminary card was equally action-packed, featuring several close decisions and an early knockout: Dennis Buzukja vs. Francis Marshall:  In a closely contested lightweight bout, Francis Marshall edged out Dennis Buzukja via split decision, showcasing his resilience and determination. José Medina vs. Zach Reese:  Zach Reese put on a dominant performance against José Medina, winning by unanimous decision in a middleweight showdown. Viacheslav Borshchev vs. James Llontop:  Viacheslav Borshchev secured a hard-fought split decision victory over James Llontop in a lightweight clash. Josiane Nunes vs. Jacqueline Cavalcanti:  Jacqueline Cavalcanti earned a split decision win against Josiane Nunes in a tightly contested bantamweight bout. Cong Wang vs. Victoria Leonardo:  Cong Wang delivered a highlight-reel KO, stopping Victoria Leonardo with a right cross just 1:02 into the first round in their flyweight matchup. UFC Fight Night: Cannonier vs. Borralho was a night to remember, filled with stunning knockouts, gritty decisions, and standout performances. From Borralho's statement win in the main event to the brutal finishes in the preliminary card, the event demonstrated the depth of talent in the UFC.